Ave Training Week 2, Day 6: 9-Mile Long Run

Last week was the first training week (out of 18), but due to running 4 miles with Pastor Rob and the Rivers Get Out group, I didn't make a video. That was ok with me though, we had a great time. I made up for it this week.

Last Saturday was also supposed to be an 8-mile long run, but I only ran the 4. Today was a 9-miler, and honestly, I was dreading it. This is the furthest I've run since the marathon a litle over a month ago. As it turns out, there was no need for dread.

The best way I can explain it is that the run just worked. The weather was great (for running anyway), I felt great. In fact, it felt like some of the runs I had last year prior to hurting my ankle.





Splits
Mile 1: 9:47
Mile 2: 9:54
Mile 3: 9:58
Mile 4: 10:25
Mile 5: 12:14
Mile 6: 10:31
Mile 7: 11:22
Mile 8: 11:45
Mile 9: 10:42

9 miles, 1:36:46, 10:46/mi, 949 calories burned

I did great at the beginning, but once I started walking at 4.5 miles, I just kept walking off and on the rest of the way. It's obvious that I need to work on running without walking.

From Twitter 01-08-2010

• 14:36:37: I'm at Walmart (10655 Folsom Blvd., Rancho Cordova). http://4sq.com/6OxN3o
  
• 16:10:02: What? http://bit.ly/KX4yI
  
• 17:03:19: MapMyRun.com: Completed Weight Workout. 241 (kcal). 00:35:00
  
• 18:13:57: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 18:51:04: I'm at Chevron ExtraMile (2700 Del Paso Rd., Sacramento). http://4sq.com/8GgNQs
  
• 20:21:47: 5yo made my day. "Daddy, you know what you can't do? Youuuu caaaan't... Touch this! Doo doo doo doo... Can't touch this doo doo doo doo" #fb
  
• 21:22:11: Lost Season 5, Disc 2? Oh.. don't... don't cry, here... here, let me put you in the player. There. Now the triangle button... yes... #fb
  
• 21:26:51: RT @joshhillis: Was supposed to be an off day, but I accidentally did some military presses.
  
• 21:38:23: "Wait a second. We're not goin' to Guam, are we?" -- Frank Lapidus
  
• 23:02:08: I just became the mayor of Tower Mart on @foursquare! http://4sq.com/7CHyek
  
• 23:02:08: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 23:08:39: RT @foursquare: Wow. We won the Crunchie for best Mobile App! 1000 thanks to everyone who stuck with us & all those who voted for us! ht ...
  
• 23:16:00: Aw, don't be sad, Lost Season 5 Disc 3. I'll give you some love. <presses play>
  
• 23:57:46: Horace's wife's former husband's necklace was an ankh! <rewatching is fun>
  

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Ave Training Week 2, Day 5: Weight Workout

Today's gym workout went extremely well. I also should mention, I was listening to the Mike O'Meara Show Podcast. You must listen to this show! If you ever listened to the old Don & Mike Show, or the Mike O'Meara Show that followed after Don Geronimo left, you know how good this show is. Mike O'Meara has the old crew, along with Oscar Santana from the Big O & Dukes Show on WJFK.

OK, now for the workout.

Warmup, 3 sets of 5 circuits
Overhead Barbell Squats
Barbell Squats
Good Mornings
Alternating Lunges
Romanian Deadlifts
Deadlifts

Workout
Barbell Bench Press, 3x25x55lbs
Seated Cable Rows, 3x25x95lbs
Squats, 3x25x75lbs
Dumbbell Military Press, 3x25x(2x10lbs)
Plank, 2 minutes

35 minutes, 241 calories burned

From Twitter 01-07-2010

• 09:04:43: Yesterday during my warmup at the gym I was by myself in the cardio room and was about to let one go, when a woman came in. D'oh!
  
• 09:19:15: I told someone on FB who was complaining about snow that they needed to call Mr. Plow...
  
• 09:19:32: The response was, "We don't have anything like that here, but I wish we did! I wish I could call Mr. Plow."
  
• 09:59:58: Fact: questions that start with, "This is probably a stupid question..." shouldn't be asked.
  
• 10:27:05: Users: When I explain to you why a window that LOOKS like a malware scan finding a bazillion infected file ISN'T a malware scan...
  
• 10:27:24: Don't go telling me about how you know, you didn't click on anything, that's why you called me. Just listen and use the information.
  
• 10:28:56: And also, don't get your tongue pierced and still a year later lisp because you haven't gotten used to it yet. Thanks.
  
• 11:10:56: RT @runnrgrl: @pauloelias do you have a satchel ? - I must truly be a geek, whenever I see the word "satchel" I always think "Ford Prefect"
  
• 11:52:24: Uh-oh, we've been duped! Calorie counts off at restaraunts & frozen meals! http://bit.ly/7BGdUd Once again, fresh-prepared wins the day.
  
• 12:04:04: Downloading the Mike O'Meara Show Podcast from http://www.mikeomearashow.com/ to listen to while I run 6 miles todee! #fb
  
• 14:28:23: MapMyRun.com: Updated 2010/01/07 . 660 (kcal). 6.21 mi.. 01:08:18
  
• 14:37:48: Ran 6 mi (2 easy, 2 tempo, 2 easy), walked .2 miles on RunSaturday - http://m8.to/7Ur
  
• 14:53:58: Hello, big-toe blister. You are not my friend.
  
• 15:00:53: A little while ago I gave an impromptu 5-minute @kttape lecture. Someone saw it on my leg and said, "WTF is that???"
  
• 15:07:49: The App Catalog must be getting slammed, Need for Speed is taking forever to download. Yes, NFS is on @Palm #Pre.
  
• 15:35:41: RT @Pre101: RockBand coming to the Palm Pre! Wow! (via @TreoRock) - this is getting expensive for me
  
• 15:39:46: Hello, EA logo. @palm #pre #needforspeed
  
• 15:49:14: RT @zhephree: ok, #foursquare users: need someone to test a beta of a beta. first 3 to respond get a special build to try out @palm #pre
  
• 16:56:38: Very fast, @zhephree (@ Bradshaw Shell) http://4sq.com/5xcgQc
  
• 17:40:22: http://twitpic.com/x4mod - Not good, not good. @Palm #pre #needforspeed
  
• 17:44:51: Another crash, about a minute into the race. Am I the only person experiencing this? Restarting. @palm #pre #needforspeed
  
• 17:59:05: That makes 3 crashes in a row, one after restart. @palm #pre #needforspeed #fail
  
• 18:43:09: Love the auto-population based on GPS & bringing up the venue on entry! @zephree (@ 76) http://4sq.com/4V1hNv
  
• 18:45:29: Two new @Powerade Zero flavors: Orange & Lemon/Lime! #fb
  
• 19:36:01: I'm at Arco AM/PM (1129 North Beale Rd., Marysville). http://4sq.com/77TtsE
  
• 20:12:00: http://twitpic.com/x5bb9 - Gregory and his girlfriend.
  
• 20:19:57: Redbox emailed me a free movie coupon, what shall I see? (@ Tower Mart) http://4sq.com/7CHyek
  

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